3 alternatives to peanut butter (and why you should bother)

Who else loves peanut butter?? I do, I do! At times I would just eat it by the spoonful and I always made sure to add a tbsp into my smoothie for extra creaminess. Anything in a peanut butter and chocolate combo – I’ll have it!

Now first of all, a quick word about store-bought peanut butter. Nothing bad about it. But please always make sure to read the label on the jar and see if it’s actually made from 100% peanuts or if sugar or palm oil has been added. Some manufacturers add palm oil to prevent the segregation of the actual oil in the peanut butter. I say I’d rather forego the palm oil and give the jar a good stir with my spoon. Added bonus is that I get to lick the spoon afterwards! Of course there is also the option to make peanut butter at home. All you need is a food processor and peanuts and you’re good to go! Give it a whirl and with a bit of patience you’ll get beautiful peanut butter.

Now peanut butter is popular not only for its creamy taste but also for the protein it provides (see here for my guide on vegetarian protein sources). And it’s hugely gained popularity with vegan eaters and in raw cakes.

Now why should you think about 3 alternatives to peanut butter?

There are two major reasons that peanut butter may not be as healthy as you may think. And I am not even taking into account the sugar and palm oil versions. This applies to 100% pure peanuts.

1. High Omega-6 content

Looking at the calories, the majority of the calories comes from fat, about 72%. The thing with peanut butter is that a large chunk of that fat is coming from Omega-6.

Unlike omega-3, more isn’t more in the case of omega-6. Too much of Omega-6 can cause inflammation and it is recommended to keep a balance of 2:1 between omega-6 fats and omega-3 fats. This is important for the following reason (Source: the Center for Genetics, Nutrition and Health study)

Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ration, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases

Too much omega-6 is one side of the coin. Too little omega-3 is the other. Some good sources for Omega-3 are: walnuts, chia seeds, salmon, flaxseeds, sardines and hempseeds. So I guess just make sure to balance your omega-6 intake with good omega-3 and also watch for your overall omega-6 intake.

Now, this doesn’t mean to stop eating all these foods. But everything in moderation. You’ll be fine to use some butter here and there if you don’t stuff yourself with a whole bag of potato chips baked in soybean oil. You’re fine to have a peanut butter sandwich every now and then instead of having a smoothie every day with a heaped tbsp of peanut butter. You get the picture.

2. Aflatoxin, a natural toxin produced by certain strains of the mold

Yes, mold. Peanuts are actually grown underground. Technically they are a legume. I found this illustration by Aunt Ruby’s which is quite helpful to visualize. I don’t know about you, but I had always thought that peanuts were actually growing on the branches out in the air.

As peanuts are grown underground, it can often be damp and when peanuts are then stored in warm humid silos, this is further feeding ground for the molds Aspergillus flavus and A. parasiticus.

These then produce the toxin aflatoxin which can causes serious liver damage. There are some studies going as far as linking aflatoxin to liver cancer.

Now it looks like processing peanuts into peanut butter can reduce aflatoxins by 89%. But it looks like this is due to roasting. Following this logic it would stand to reason that the big chain peanut butters are saver than grinding your own fresh peanut butter in the store.

Some resources say that peanuts and peanut butters from the US are save as there are regulations in place. Since ‘the U.S. Department of Agriculture has gotten stricter, the levels of aflatoxin in peanut butter have declined from an average of 2.7 ppb in 1997 to 1.6 ppb in 2001.’ (Consumer report, Feb 2009)

Though aflatoxins may not have an immediate impact on our health, the long-term effects have not been studied.

So what are the alternatives to peanut butter?

Based on the above research, I am reducing my amount of peanut butter and am making replacements in my day to day. I am still looking for a creamy consistency though – mostly I have been using peanut butter for my smoothies and for sweets.

1. Almond butter

Yes, almonds are still nuts and still have omega-6, but it’s lower than peanuts. And I don’t have to worry about aflatoxins. I prefer to make my own almond butter whenever I can but will resolve to store-bought otherwise.

Same caution applies here as to peanut butter – check the ingredients to make sure there are no hidden sugars or added fat!

2. Coconut butter

It often looks similar to solid coconut oil, maybe a bit denser. I have found that it’s not always easy to find. You may have to resolve to ordering it online if your local supermarket doesn’t carry it.

One thing to look out for when using it is to remember the strong taste. Same as coconut oil, coconut butter has a strong coconut taste. Personally, I love the taste of coconuts but it’s not for everyone or for every dish.

3. Tahini

Tahini is often used in Middle Eastern cuisine and it’s rich and creamy. It’s probably also going to be the most cost-effective of these three options.

I particularly like tahini in dressings or also in a quick chocolate sauce: Just mix tahini, raw cacao, coconut oil and a bit of honey. You can play around with the ration of each, but basically add more oil if you want the sauce to be more runny. It tastes awesome on pancakes, as a porridge toppingor as a sauce on top of waffles.

There are plenty of good alternatives to peanut butter. You don’t have to avoid it like the pest, but just be conscious of its consumption. And trust me, you won’t regret trying the alternatives, yumm!